10-Minute Bodyweight Circuit Workout

No equipment? No problem. This total body home circuit includes a variety of classic bodyweight exercises to work your body from head to toes. Some of the moves include plyometric jumping and other high-intensity moves. Modify the exercises to fit your fitness level.

Bodyweight Circuit Workout

  • Alternating squats and squat jumps
  • Lunges and plyo lunges
  • Bear crawls with push-ups
  • One leg lift to power hops
  • Wall sit with knee lifts
  • Dips with leg extensions
  • Burpees
  • Triceps push-ups with side planks
  • Bridge with leg drops

How to Perform a Bodyweight Circuit

Precautions: ​See your doctor before trying this workout if you have any injuries, illnesses or other conditions. This workout is for intermediate/advanced exercisers.  

Equipment Needed: A chair, bench, or step

How-To Tips:

  • Perform the exercises for the suggested time, one after the other, with short rests in between
  • Perform the circuit once for a 10- to 15-minute workout, repeating up to 6 times for a longer, more advanced workout
  • Add extra rest periods as needed

Warm-Up: Light-moderate cardio for 3 to 5 minutes

Recommended Workout: Circuit style—Perform each exercise for 30 to 60 seconds, one after the other with very little rest in between exercises. Repeat the circuit up to 6 times, depending on your time, fitness level and goals.


Alternating Squats and Squat Jumps

Prisoner Squat Jumps

Verywell / Ben Goldstein

Squat low and fast for 2 reps, then do 2 squat jumps: Lower into a squat and jump as high as you can, landing back in a squat. Repeat, alternating 2 reps of each exercise.

Duration: 60 seconds

To change the intensity: Do all squat jumps to make it harder; do low impact squats to make it easier.


Lunges and Plyo Lunges

Plyo lunges

Verywell / Ben Goldstein

Step forward into a lunge with the right foot, then step back and lunge forward with the left foot. Repeat for 30 seconds, moving as quickly as possible.

Follow with jumping plyo lunges: Begin in a lunge, jump up, and switch feet in the air landing in a lunge with the other foot forward. Repeat, landing with the other foot forward.

Duration: 60 seconds

To change the intensity: Do all plyo lunges for more intensity, or all static lunges for less intensity.


Bear Crawls With Push-Ups

Bear crawl

Verywell / Ben Goldstein

For the bear crawl, squat to the floor and walk the hands out to a plank position. Do a push-up, on knees or toes, walk the hands back and stand up.

Duration: 60 seconds

To change the intensity: Add a jump at the end to add intensity.


One Leg Lift to Power Hops

one leg deadlift

Caiaimage / Trevor Adeline

To do a one-leg lift, begin with your weight on the right leg and arms straight up. Tip at the hips to bring the torso parallel to the floor while lifting the left leg straight up. Lower the left leg and bring the knee up into a hop. Repeat for 30 seconds and switch sides.

Duration: 30 seconds on each side

To change the intensity: Take out the jump to lower the intensity. To add intensity, hold a dumbbell in the hand opposite the leg you're lifting.


Wall Sit With Knee Lifts

Wall sitting exercise urban outdoor gym in NYC
LeoPatrizi / Getty Images

Sit against the wall or ball (optional), knees at 90-degree angles, weight in the heels. Holding the wall sit position, lift the right foot a few inches off the ground. Lower and then lift the left foot. Continue alternating each foot, staying in your squat.

Duration: 60 seconds

To change the intensity: Stand up after 30 seconds for a break to reduce intensity.


Dips with Leg Extensions

Tricep dips

Verywell / Ben Goldstein

Sit on a step or chair, hands next to thighs, knees bent. Push off the step and bend the elbows into a triceps dip. As you press up, extend the right leg, reaching for the toe with your left hand. Lower and repeat on the other side, alternating sides for 60 seconds.

Duration: 60 seconds

To change the intensity: Take out the leg extension for less intensity.




Verywell / Ben Goldstein

To begin the burpee, squat and place your hands on the floor. Jump the feet back into a plank position, jump the feet back in and stand up. Add a jump at the end for more intensity, if desired. Repeat for 60 seconds.

Duration: 60 seconds

To change the intensity: Walk the feet out and in for less intensity, add a push-up for more intensity.


Triceps Push-Ups with Side Planks

Pushup side plank

Verywell / Ben Goldstein

This triceps exercise begins in a push-up position, with the hands close together. As you push up, rotate to the left, taking the right arm straight up in a side plank. Rotate back for another push-up, and then do a side plank on the other side. Repeat, alternating sides for 60 seconds.

Duration: 60 seconds

To change the intensity: Do the move on the knees to modify.


Bridge with Leg Drops

women performing bridge exercise

SrdjanPav / Getty Images

In a basic bridge position, straighten the right leg and drop it out to the side a few inches. Bring it back to the center and repeat for 30 seconds. Switch sides and complete the exercise on the other leg for 30 seconds.

Duration: 60 seconds

To change the intensity: Bend the knee to reduce the intensity.

By Paige Waehner, CPT
Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."